Exercises / Shoulder & scapula
Wall angel
- Mobility
- Shoulder & scapula
- Wall
Slide bent arms upward against a wall while keeping the ribs and neck relaxed.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common mobility dose: 8-10 smooth repetitions, 1-2 sets.
Start: Standing with back near wall
Steps
- Stand with back near a wall and elbows bent at the sides.
- Slide the arms upward within a comfortable range.
- Lower slowly without arching the back.
Cues
- Keep ribs soft
- Move without forcing the hands flat
Common mistakes
- Arching the low back
- Shrugging
- Pushing into pain
Used for
- Overhead shoulder mobility
- Scapular control
Take care (2)
- Use a pain-free range and stop if symptoms increase.
- Follow procedure-specific movement limits after shoulder surgery.
Evidence (1)
- Wall slides activated serratus anterior at higher elevation in healthy adults; the wall angel variant was not separately tested.1
Easier
References (1)
- Hardwick DH, Beebe JA, McDonnell MK, Lang CE. J Orthop Sports Phys Ther. 2006;36(12):903-910. A comparison of serratus anterior muscle activation during a wall slide exercise and other traditional exercises